Physical Training Flashcards
Definition of Health
A state of complete mental, social and physical well-being, not merely the absence of illness or infirmity.
Definition of Fitness
The ability to meet/cope with the demands of the environment.
Components of Fitness
- Agility
- Balance
- Cardiovascular Endurance
- Coordination
- Flexibility
- Muscular Endurance
- Power
- Reaction Time
- Speed
- Strength
Definition of Agility
The ability to move or change direction quickly whilst maintaining control.
Definition of Balance
The maintenance of the centre of mass over the base of support.
Definition of Cardiovascular Endurance
The ability of the heart and lungs to supply oxygen to the working muscles.
Definition of Coordination
The ability to use different (two or more) body parts together (smoothly and efficiently).
Definition of Flexibility
The range of movement possible at a joint.
Definition of Muscular Endurance
The ability of a muscle or muscle group to undergo repeated contractions whilst avoiding fatigue.
Definition of Power
The product of Speed and Strength.
Definition of Reaction Time
The time taken to initiate a response to a stimulus.
Definition of Speed
The maximal rate at which an individual is able to perform a movement or cover a distance in a certain period of time.
Definition of Strength
The ability to overcome a resistance.
Reasons for Fitness Testing
- To identify strengths and weaknesses.
- To monitor improvement.
- To show a starting level of fitness.
- To inform training requirements.
- To compare against norms of the group or national averages.
- To motivate or set goals.
- To provide a variety in a training programme.
Limitations of Fitness Testing
- Not sport specific.
- Do not replicate competitive conditions.
- May not use direct measuring/sub-maximal/motivation needed/questionable reliability.
- Correct procedure necessary for validity.
Training Zones for Weight Training
- Muscular Endurance - 12-15 reps <70% ORM
- Strength - 4-8 reps >70% ORM
Considerations to Prevent Injury
- Warm Up
- Over training should be avoided
- Appropriate clothing/footwear
- Taping/bracing
- Hydration should be maintained
- Stretches should not be overstretched or bounce
- Correct technique
- Appropriate rest
Components of a Warm Up
- Gradual pulse-raiser
- Stretching
- Skill based
- Mental Preparation
Benefits of a Warm Up
- Increase body temperature of exercise
- Range of movement incrased
- Gradual increase in intensity to full pace
- Physcological preparation
- Practice of movement skills
- Injury prevention
Benefits of a Cool Down
- Allow the body to recover
- Removal of Lactic Acid/CO2/Waste Products
- Prevent DOMS
